1. LEAVENWORTH
TRIATHLON CLUB
This is the place!!

2. 1. Newcomers?
2. Membership cards / T-shirts – see Bob
- $ month membership, T-Shirt, & discounts (too many to list).
- $15 Re-up membership
- $15 T-shirt (two for $25)
3. Congratulations to the newest IRONMEN!
4. Tonight’s Class: Freestyle 101
5. Rudolph Run, Sat 7 Dec. Participants a/o Volunteers! See Bob
6. Next Club Meeting Wed 11 Dec at HNS - Bike Shipping / Race Wheels
7. Jerseys
8. Farewell to the “Down Under” gang… 

3. Breathing, Body Position, Balance
Freestyle 101
Breathing, Body Position, Balance
This presentation is for a fit athlete with limited competitive swimming experience. Whether you are going to do a sprint distance ( ) or a 1500+m , anything over a 200 is considered a “distance” event in any level of swimming. Your technique and training should reflect this.

4. Construction of Freestyle
To be comfortable in the water
To kick from a streamlined position on front and back
To use the arms in “some” method forwards through the water
To recover arms above the water, turn the head with the body roll, in order to get another breath, and coordinate arms body and breathing

5. Basic Mechanics
Freestyle on your side
Back of the head in line with your spine
Water hits top of head
Entry: Fingertips, wrist, elbow
Extend out front
Ear in shoulder
Fingers down, elbow up
hand anchors
Push through
Thumb your thigh

6. How the Body Relates to Water
Gravity (boo!)
Buoyancy (Yay!)

7. Balance and Alignment Seek a horizontal position
Lower chin from “neutral” to the chest
Extend arms to the front of the body (in front of the face)
Press the chest downward into the body. Hips thus lift towards the surface

8. Body Position from Head down
Using a pull buoy helps keep hips high in the water. Shoulders relaxed, shoulder blades “in your back pockets”
Eyes on bottom, neck and shoulders relaxed, hips ride higher.
Practice, practice, practice! Neutral head position.

9. Entry, Pull and Recovery
Hand enters slightly wider than shoulder.
Wrist stays firm.
Fingertips point to the bottom
Relaxed finish, don’t overload triceps.
Bent elbow recovery.
Entering at centerline creates a “sweep” and fish tail. Too wide negates rotation, flattens stroke. Body is “rolling” or rotating for placement

10. What works for you?
Construct a stroke that maximizes distance per stroke
Balance of the body predominately forward
Human beings cover balance problems with motion
Good arm range, steady kick
DRILLS, DRILLS, DRILLS!!

11. To breathe or not to breathe…
Definitely breathe
Inhale 21% O2, trace CO2
Exhale 14%O2, 6%CO2
Breathless feeling is increase in CO2 level in the bloodstream
Exhale, then exhale some more.
Aerobic base should not be “wind” after 4 lengths, even 8. Note: Swimming is aerobic/anaerobic your heart rate and respiration should increase as you warm up and accomplish workout goals.

12. Breathing Side breathing: head rotates with body. Eyes look “behind.”
Ear stays in the water.
Bilateral Breathing.
Breath specific sets.
Should not affect pace.
Everyone has a pretty good grasp of freestyle arms and can develop a feel for the water with upper body. Then breathing and kicking come into play. Freestyle’s biggest saboteur!

13. Exhale ONLY underwater Exhale COMPLETELY
BREATHING
Exhale ONLY underwater
Exhale COMPLETELY

14. Rhythmic Breathing Submerge, exhale slowly and completely.
Slowly break the surface, inhale only.
Repeat 6-10 times trying to NOT exhale above the surface.
Progress to breastroke / frogstroke for yards.

15. Flutter Kick Love it or hate it, you have to do it. A LOT!
Ankle flexibility is key.
Stretching and kicking.
And do more kicking…
Use the top and bottom of the foot.
Do not neglect kick sets!

16. Resources: “SWIMMER” USMS magazine www.usms.org
ASCA Level II Stroke School
Club website, LINKS tab

17. Swim Diagnostic Dates Harney Indoor Pool Mon 25 Nov 1600
Tues 26 Nov 0600
Wed 27 Nov & 1600
Riverfront Community Center
Sat 7 Dec 0900